Tuesday 2.12

TUESDAY

CrossFit
Strength: Snatch (squat)
2-2-2-2-2-2

WOD: 3 Rounds, 3:00 AMRAP w/ 1:00 REST
Round 1
3 Pull-ups
5 STOH 115/75
…increase by 3 Pull-ups each set

Round 2
3 Toes to Bar
5 Hang Squat Clean
…increase by 3 TTB each set

Round 3
3 Burpees
5 Thrusters
…increase by 3 Burpees each set

S: Jumping Pull-ups, Situps ,75/55
L1: Banded Pull-ups, Scaled TTB, 95/65
Rx+: CTB Pull-ups, 135/95

Strong
Lift: Snatch
2-2-2-2-2

Accessory: Push Press
2-2-2-2-2

Conditioning: 10m AMRAP
5 STOH
5 Burpees
– Rest 15s
5 Front Squat
1 Wall Climb
– Rest 15s


The Program

1. Strength and WOD

2. CnJ Work
EMOM 12m: 3 Clean and Jerk, heaviest able

3. 3 Rounds
5 Rope Climbs
20 KB Swings 53/35

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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